Prep
2 Sets
Single arm plank x 20 sec per side
Hollow body Hold x 30 sec
Tall Plank Cross Body Knee to elbow x 7-10 per side

Essentials
A.
3 Sets
Strict Press x 3 reps
Rest 60 sec
Dual Dumbbell Bent Over Row x 3 reps
On the 3 min mark
-Then-
1 Set
Seated Dual Dumbbell Strict Press x max reps at weight you can get more than 10 reps with but less than 20.
Ring Pull x max reps

B.
9 min amrap
Row x 7/6 cal
Rope Sit to Stand x 3 rep
Row x 7/6 cal
Burpee Slam Ball Over shoulder x 2 reps

Rest 4 min

9 min amrap
Row x 7/6 cal
Pike Push up x 5 reps
Row x 7/6 cal
Incline Push Ups x 5 reps

C.
5 min emom finisher
Complete all three movements in the same min
Dumbbell Hammer curl x 6 reps
Dumbbell Narrow Push Ups x 6-8 reps
Dumbbell Hollow Body hold x 15-20 sec

Fitness
A.
3 Sets
Strict Press x 3 reps
Rest 60 sec
Weighted Pull up x 3 reps
On the 3 min mark
-Then-
1 Set
Seated Dual Dumbbell Strict Press x max reps at weight you can get more than 10 reps with but less than 20.
Ring Pull x max reps

B.
9 min amrap
Row x 7/6 cal
Rope Climb x 1 rep
Row x 7/6 cal
Burpee Bar Muscle Up x 2 reps

Rest 4 min

9 min amrap
Row x 7/6 cal
Handstand Push up x 5 reps
Row x 7/6 cal
Push Ups x 5 reps

C.
5 min emom finisher
Complete all three movements in the same min
Dumbbell Hammer curl x 6 reps
Dumbbell Narrow Push Ups x 6-8 reps
Dumbbell Hollow Body hold x 15-20 sec